Vitamins for Improving Eyesight

The eyes and visual system are an integral part of the body, and require proper nutrition to maintain their optimal function. While the brain and visual system only compose about 2 percent of the body weight, they use up 25 percent of the nutritional intake. Vitamins are essential to life, and have a fundamental role in maintaining good vision throughout one's life.

Vitamin A and Beta-Carotene

• Vitamin A is probably the most well-known nutrient important for vision. It is a fat-soluble vitamin that occurs in nature in a variety of forms. It is found as retinol in animals, and as beta-carotene in plants. Beta-carotene is abundant in fruits such as apricots and cantaloupes, and in vegetables such as carrots, pumpkins, sweet potatoes, spinach, broccoli and squash. The body's liver must convert beta-carotene into the retinol form of vitamin A before it can be used. Vitamin A and beta-carotene help the eyes in numerous ways. Beta-carotene provides antioxidant protection against free radicals that can damage the eyes. Lack of vitamin A can cause night blindness or dry eye syndrome. Taking excessive amounts of vitamin A over long periods of time can be toxic to the body.

B-Complex Vitamins

• The B-complex group of vitamins are water-soluble, thus cannot be stored in the body. For this reason, one should supplement with B-complex vitamins daily. While B-complex vitamins should all be taken together, each B-vitamin has its own unique functions. Vitamin B2 (riboflavin) is necessary for proper cell respiration and maintaining proper oxygen levels throughout the body. Riboflavin plays an important role in the prevention of cataracts and other visual disturbances. Eye symptoms of a riboflavin deficiency include: visual disturbances, burning eyes, excessive tearing, a feeling of grit or sand on the insides of the eyelids, eye fatigue, dilated pupils, corneal changes, light sensitivity and failing vision.

Vitamin C

• Vitamin C, also a water-soluble vitamin, is the least stable of the vitamins, and very sensitive to oxygen. Vitamin C is often referred to as the "Master Antioxidant." Vitamin C is important for the maintenance of the body's collagen, which includes the sclera of the eye. Vitamin C protects against nearsightedness.

Bioflavonoids

• The bioflavonoids, sometimes referred to as vitamin P, are usually found in fruits and vegetables as companions to vitamin C. The members of the group are citrin, hesperidin, rutin, the flavones, and the flavonals. The bioflavonoids were first discovered in the white part of citrus fruits, which contains ten times more bioflavonoids than the strained juice. Sources of bioflavonoids include lemons, grapes, plums, black currants, grapefruits, apricots, buckwheat, cherries, blackberries and rose hips. Bioflavonoids are essential for the proper absorption and usage of vitamin C. They also have the ability to strengthen capillaries and to regulate capillary permeability, which helps to prevent hemorrhages and ruptures. Together vitamin C and bioflavonoids provide powerful protection to the retina of the eye.

Selenium

• Selenium is an essential mineral that is important for the eyes. It is a natural antioxidant and also works closely with vitamin E. A deficiency of selenium may encourage premature aging because selenium preserves tissue elasticity. This is of major significance for the lens of the eye, which becomes less flexible with age.